Stress Management Techniques for a Better Night’s Sleep
I am delighted to support this guest blog by Rachel Mills from www.milsygirl.com
Stress is one of the most common causes of sleeplessness. This in turn can affect your ability to function properly during the day and damage your health without you even realising it. I’m going to be discussing simple stress management techniques and how they can help you cope when life is a bit hectic.
Unfortunately, stress is an unavoidable part of life, but when you feel overwhelmed by too much pressure, it can affect your physical and emotional wellbeing. Creating and implementing a stress management technique will help you learn how to manage stress in a way that will benefit both you and others around you.
So, first things first, you need to figure out what it is that is making you feel so stressed.
Identify the source of your stress
To begin managing stress, you first need to identify what is causing it. Is it work related? Family related? Are your finances worrying you?
If you’re feeling stressed out at home, then it might be helpful to take some time off from work to spend quality time with your family. Everyone is entitled to holiday days so make sure you are using all of yours. A break with those you love may be just what you need.
On the other hand, you may just need a break away on your own. Whatever you feel you need, try your best to achieve it to take the pressure off yourself for a while. Take the time to reboot and you’ll be able to come back with renewed vigour.
If you are stressed because you are worried about money, then if you can you should try to talk to your boss and ask if a raise might be on the cards or maybe a promotion.
Sitting down and looking at ways to cut costs and save money is also a great option. Sometimes this is easier than trying to generate more income. There are also a number of side hustles that you can easily do in your spare time to generate a little bit of extra cash to take the pressure off. One of these is selling second hand clothes on Vinted. I’m making on average an extra £15 per week. It’s not hugh, I know, but it all helps. If you want to know more about this then please have a look at this post from my blog: How Does Vinted Work? – Make Money From Home
Understand what stress does to your body
Many people don’t realise how easily mental stress can emerge in physical symptoms. Stress can cause a number of health issues, such as headaches, stomach aches, backaches, muscle tension, and insomnia. These symptoms can make you feel tired and irritable. In addition, stress can also affect your immune system, making you susceptible to colds and flu.
If your stress is ongoing and isn’t something that can be easily fixed with a holiday then the most important thing to do is to adopt a stress management technique that works for you.
Develop a stress management technique and coping strategy
Coping with stress requires developing effective ways to manage it. This includes learning to recognize when you are feeling stressed and taking steps to reduce the impact of stress on your life.
How to recognize when you are stressed
Apart from the physical health symptoms I mentioned before there are other signs to look out for:
· Feeling anxious
· Feeling irritable
· Experiencing low self esteem
· Racing thoughts
· Constant worry and over analysis of situations
· lose your temper more easily
· Drinking more alcohol
· Acting unreasonably
If you are experiencing any of these symptoms then you may be suffering from stress and you need to focus on reducing it.
Find ways to reduce stress
There are plenty of simple stress management techniques you can use. Here are a few ideas you might like to try.
1. Practice relaxation techniques
Relaxation techniques are an essential part of managing stress. They help you focus on what matters most in life and they allow you to take care of yourself so you can better handle stressful situations.
There are several different relaxation techniques that can help you manage stress.
One of the easiest methods is deep breathing. You can do this by taking slow, deep breaths through your nose while counting backwards from ten to one. This helps calm your body and mind.
Another method is meditation. Meditation involves focusing on your breath as well as other things such as thoughts, feelings, and sounds. If you would like to know more about using mediation as a stress management technique then have a look at my post Om for Meditation – 18 Surprising Benefits of Chanting Om
2. Exercise
Exercise or movement is a fantastic way to not only boost your fitness level but to decrease your stress level. It’s important that you pick an activity that you find enjoyable, otherwise it may have the opposite effect and make you feel more stressed. Any of these will do the job:
· Dancing
· Aerobics
· Swimming
· Walking
· Jogging
· Cycling
Doing some form of regular exercise will bring amazing changes to your heart, lungs, metabolism and most of all your mood. It is able to make you feel exhilarated, relaxed, stimulated and calm all at the same time. Exercise is a powerful way to fight depression and dispel stress.
3. Practice Mindfulness
An article on the University of Washington website highlights some keys mindfulness points.
“Mindfulness has been studied for many years. According to recent research, it has several benefits for physical and mental health. Some of the strongest health benefits include:
· Improves mood – Mindfulness training may reduce depression and anxiety. One study found that mindfulness training was as effective as antidepressant medications in preventing a depression relapse.
· Reduces stress and its consequences – Mindfulness can lead to less intense stress responses. This has many health benefits, such as lowering your blood pressure and strengthening your immune system.
· Improves brain functions – Practicing mindfulness helps build your ability to pay attention and focus. Over time, this training can sharpen memory and improve mental performance.
The benefits of mindfulness training may persist for years, because learning to be mindful is something that can be applied to your daily routine.”
Examples of mindfulness that you could try are:
· Wake-up your senses. Be aware of your thoughts, feelings and emotions and how your surroundings are influencing them.
· Focus on each breath you take. This will force you to slow down.
· Eat mindfully. Enjoy the taste, scent and texture of your food and eat slowly without distraction.
· Take time to actively listen. Process each word and sound that you hear. Understand it and appreciate it.
· Look around you and take time to really observe what you see.
4. Eat healthily
The right food can be used as a great stress management technique. Food that you find comforting, for example a warm bowl of porridge, can give your serotonin levels a boost, helping to create a calming feeling. Some foods have the ability to reduce your levels of adrenaline or cortisol. These are both stress hormones that over time can have a negative effect on your body. The right foods will also help to keep your immune system healthy and possibly reduce your blood pressure.
Which foods can be used in your stress management technique?
WebMD.com describes a very good selection in their article called “Foods That Help To Tame Stress”.
“Complex Carbs - All carbs prompt the brain to make more serotonin. For a steady supply of this feel-good chemical, it's best to eat complex carbs, which take longer to digest. Complex carbs can also help you feel balanced by stabilizing blood sugar levels.”
“Oranges - Oranges make the list for their wealth of vitamin C. Studies suggest this vitamin can curb levels of stress hormones while strengthening the immune system. In one study of people with high blood pressure, blood pressure and levels of cortisol (a stress hormone) returned to normal more quickly when people took vitamin C before a stressful task.”
“Spinach - Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. One cup of spinach helps you stock back up on magnesium. Don't like spinach? Other green, leafy vegetables are good magnesium sources. Or try some cooked soybeans or a fillet of salmon, also high in magnesium.”
“Fatty Fish - To keep stress in check, make friends with naturally fatty fish. Omega-3 fatty acids, found in fish such as salmon and tuna, can prevent surges in stress hormones and may help protect against heart disease, depression, and premenstrual syndrome (PMS). For a healthy supply of feel-good omega-3s, aim to eat at least 3.5 ounces of fatty fish at least twice a week.”
“Black Tea - Drinking black tea may help you recover from stressful events more quickly. One study compared people who drank 4 cups of tea daily for 6 weeks with people who drank another beverage. The tea drinkers reported feeling calmer and had lower levels of the stress hormone cortisol after stressful situations.”
“Pistachios - Pistachios, as well as other nuts and seeds, are good sources of healthy fats. Eating a handful of pistachios, walnuts, or almonds every day may help lower your cholesterol, ease inflammation in your heart's arteries, make diabetes less likely, and protect you against the effects of stress.”
“Avocados - One of the best ways to reduce high blood pressure is to get enough potassium, and half an avocado has more potassium than a medium-sized banana. A little bit of guacamole, made from avocado, might be a good choice when stress has you craving a high-fat treat.”
“Almonds - Almonds are chock-full of helpful vitamins: vitamin E to bolster the immune system, plus B vitamins, which may make you more resilient during bouts of stress or depression. To get the benefits, snack on a quarter of a cup every day.”
“Raw Veggies - Crunchy raw vegetables can help ease stress in a purely mechanical way. Munching celery or carrot sticks helps release a clenched jaw, and that can ward off tension.”
“Bedtime Snack - Carbs at bedtime can speed the release of the brain chemical serotonin and help you sleep better. Since heavy meals before bed can trigger heartburn, stick to something light.”
“Milk - Another bedtime stress buster is the time-honoured glass of warm milk. Research shows that calcium eases anxiety and mood swings linked to PMS.”
Stress management techniques – Final thoughts
If you’re feeling that stress is becoming an issue for you and you want to get it under control then trying one, or a few, of the techniques I’ve mentioned here should help. They aren’t too complicated and can quickly and easily be implemented. Why not try writing a few down that appeal to you and create a plan. Challenge yourself to make the changes with a specific deadline. I always find I achieve a lot more in my day when I have set a time limit or a schedule. Be realistic and don’t create more stress for yourself by trying to do too much too quickly.
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